CrossFit VU – CrossFit Metcon (Time) 2 rounds 21 -15-9 Bike Cals DBL KB DL (70/53) Ab Mat Sit Ups Rest 1 min b/T rounds 15 min capScaled/Masters 35/26 Cool Down ROMWODRead more

CrossFit VU – CrossFit Strength Back Squat (5-5-3-3-1-1-1) Build to a heavy single 25 minRead more

CrossFit VU – CrossFit Strength Bench Press (3RM ) 12 min Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 12/10 Cal Row MIN 2 — 10/7 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.RX+ 16/12 cal row 14/11 burpees Scaled/Masters 10/8 cal row 8/6 burpeesRead more

CrossFit VU – CrossFit Strength Clean and Jerk (EMOM x 6 3 TNG C & J ) Choose 1 load RX- 165/115 RX+ 205/145 Scaled- 115/75 Metcon (Time) For time 40 SDLHP (75/55) 30 Push Press 20 Front Rack Reverse Lunges *10 per legRX+ 95/65Read more

Announcements Bring A Friend Week #BAF. Jan 22-27, 2024 We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50. Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Metcon (AMRAP – Reps) Teams of 2 24 rounds In 1:00 complete 8/6 cal bike Max burpees in time remaining Alt rds with partnerRead more